The Sustained Well Podcast

Lori Wong started practicing mindfulness in 2003. She started teaching mindfulness in 2009 in an informal group called Insight Meditation Modesto. She was the founding teacher and leader of Insight Meditation Central Valley in Modesto, California until 2020 when she retired from teaching. She was trained as a Community Dharma Leader by Spirit Rock Meditation Center and as a meditation instructor at the Insight Meditation Center in Redwood City, California. She is a Stanford-certified Compassion Cultivation Training (CCT) teacher and began offering CCT courses in Modesto and Stockton to general populations as well as healthcare and mental health professionals in 2014. In 2020, Lori enrolled in David Treleaven’s Trauma-Sensitive Mindfulness (TSM) Course and continued training with a year-long Advanced Level TSM Program. That journey then led her to learning about somatic abolitionism and healing intergenerational racial trauma with Resmaa Menakem, PhD. Lori was diagnosed with inclusion body myositis in 2021 after 5 years of tests and multiple specialists. She has a B.S. in Physics from California State University at Fresno and was a computer scientist before teaching mindfulness and compassion.

You are doing the work! It's so important to acknowledge that you're doing the work and celebrate along the way. And to know that healing is a process and a constant ebb and flow and honoring that it's not a linear process.  In this episode: 1.) Reminder that you are doing the work and you are making progress  2.) Healing isn't linear  3.) Celebrate along the way and keep doing the work, keep believing what's possible for you.  Sending you so much love on this journey as we walk along together. Thank you for doing the work! 

In this very short episode I share a passage from The Miracle of Mindfulness: An Introduction to the Practice of Meditation by Thich Nhat Hanh.  This is such a game changer when it comes to present moment awareness and presence. SO powerful! I can't wait for you to hear it! 

I am so excited for you to meet and learn from Dr. El! He shares such practical tools with simple, helpful phrases to shift overthinking and practical ways to tend to our nervous system.    In this episode, you will learn about:  1.) Two key phrases to interrupt overthinking and self-judgement.  2.) Practical ways to support and tend to your nervous system. 3.) How creativity is for everyone and why you should do it!    Enjoy our conversation and I can't wait to see how these support your well-being!    Dr. El (Elnur Gajiev, PsyD) is a licensed clinical psychologist, creative strategist, and growth coach dedicated to helping purpose-driven leaders, social entrepreneurs, and change-makers amplify their impact while sustaining their well-being. Blending neuroscience-backed practices, transformative storytelling, and mindful leadership, Dr. El guides individuals and organizations from scattered, overextended, overwhelmed, and burnt out to aligned, clear, confident, present, and resilient. When he’s not coaching, writing, or teaching, you can find him practicing balance—whether through yoga, surfing, or basketball—exploring new cultures, enjoying spoken word poetry and jazz, or losing himself in a creative project, always learning from life’s evolving moments. Instagram: @dr.el.creates Website: https://www.dr-el.com/     

Meet Sound Healing Practitioner, Denise Alamo!  You will hear about:  1.) Her journey to healing her body with holistic methods including the use of sound.  2.) How sound can help tap into our intuition and natural states of being.  3.) How listening to our emotions can be such a powerful and healing practice and how to do it.  Disclaimer:  This is based on her experience and is not meant to be medical advice or replacement for medical advice or in any way discarding the necessity and validity of/for medical treatment.  Meet Denise: Denise Alamo is a certified sound healing practitioner, spiritual awakening mentor, crystal channel, and energy healer. Her journey into holistic healing began shortly after receiving a life-altering medical diagnosis that sparked her curiosity and exploration of natural healing methods. Denise discovered the transformative power of quartz crystal sound bowls, propelling her deep commitment to healing both body and mind. Determined to reclaim her health, Denise immersed herself in a variety of holistic practices, including the use of herbs, tinctures and mindfulness meditations, as well as mastering energy healing arts such as Reiki and sound healing. This deep dedication led to a profound shift in her overall well-being, encompassing body, mind, and spirit.  Driven by her strong passion for holistic healing, Denise is dedicated to sharing her knowledge, experience and intuitive gifts with clients. She facilitates their healing journeys, empowering them to embrace their own paths toward wellness and spiritual awakening.   @makinglifegolden on Instagram  

In this amazing episode, you'll learn from Resilience Educator and Community Leader in Bladen County in North Carolina.  In this conversation, you will learn:  1.) The basics of Adverse Childhood Experiences and how it impacts our lives and our communities.  2.) How important protective factors, and resources can be to support ourselves and each other.  3.) Practically how important it is to be caring for yourself while you are caring for other   Disclaimer:  This is for educational purposes only. This is not a replacement for professional medical or behavioral or mental health treatment. Topics of trauma and Adverse Childhood Experiences are discussed. If you notice you need support you can call or text 988 that is a national crisis hotline.    Meet Tocarra Osborne:  Carra Osborne is a passionate advocate and certified trainer dedicated to empowering rural communities, particularly families facing adversity. Through lived experience and extensive work with families impacted by disabilities, foster care, and other challenges, she deeply understands the critical role of resilience and the profound impact of positive childhood experiences. Carra's approach emphasizes building trust and fostering strong relationships within communities to effect meaningful and sustainable change. As a guardian ad litem for children in foster care and a family partner for families of children with disabilities, she directly supports vulnerable individuals. A certified trainer in various resilience topics, Carra is committed to creating more equitable and supportive environments for children and families. Her focus on trauma-informed care guides her work in building stronger, more resilient communities.    Resilient Bladen: Nurturing Resilience Toolkit   Resilient Bladen PACEs Website  Carra LinkedIn

In this episode you'll learn from a dear friend of mine and physical therapist who shared about balancing many different roles, how her faith has played a role in her life, and ideas for supporting yourself during physical pain.  In this episode, you'll learn:  1.) How she defines rest for herself which may help you look at rest differently.  2.) How faith can be a resource and offer a wider perspective and support 3.) Suggestions she has for looking at the whole range of a patient's experience and practical ways to support your physical health long term.  *Disclaimer: This is for educational purposes only. This is not medical advice. This is not intended to be medical advice or a replacement for any type of healthcare advice.    Meet the Guest:  Li-Zandre Philbrook is a physical therapist, educator, and entrepreneur who wears many hats with passion and purpose. Above all, she’s most proud of being a wife and mom to three beautiful girls. Since earning her Doctor of Physical Therapy in 2014, she has built a career dedicated to improving patient care and empowering the next generation of clinicians. As a co-owner of a mobile physical therapy business, Elevate Physical Therapy, she brings personalized care directly to patients, and as a full-time faculty member in a Doctor of Physical Therapy program in Oregon, she hopes to inspire students to approach healthcare with curiosity and compassion. She recently launched a podcast, Simply Robust, with her fellow co-owners at Elevate PT. Though teaching wasn’t initially part of her plan, Li-Zandre has embraced it wholeheartedly, using her platform to foster reflective thinking and challenge future clinicians to think deeply about their impact on healthcare. She is committed to changing the landscape of physical therapy through patient-centered care and is passionate about advocating for the adoption of patient-reported outcomes to enhance musculoskeletal care. Li-Zandre’s expertise spans a wide range of topics, including low back pain, primary care physical therapy, and innovative models like Coach2Move. Her work has been published in abstracts, research papers, and book chapters, and she has had the honor of speaking at both local and national conferences on optimizing the patient care experience. When she’s not caring for patients, teaching students, or advancing the profession, you can find her finding balance with her family, always striving to walk the walk when it comes to delivering compassionate, high-quality care.   You can learn more and follow her on Instagram:  @elevateptnw @li_zandre   On LinkedIn:  https://www.linkedin.com/in/li-zandre-philbrook-pt-dpt-18a4b734b/ 

I am so excited to introduce you to Dr. Orengo-Aguayo who will share about the incredible Skills for Psychological Recovery and so much more!! She is incredible and I can't wait for you to learn from her! Listen until the end where she shares such an incredible story about faith over fear! It brought me to tears. I hope you enjoy!  You will learn:  1.) Brief overview of the Skills for Psychological Recovery and how they can be used in every day situations.  2.) Practical ways to support someone who is going through a hard time.  3.) A skill to help with decision making    Disclaimer: This is for educational purposes only, it's not an official training nor a replacement for therapy. Please note that we do discuss trauma and recovery from traumatic experiences during this episode.    Rosaura Orengo-Aguayo, PhD (she/her/ella; Name Pronunciation | Positionality & Mission Statement)  is an Associate Professor and bilingual (Spanish and English) and licensed Clinical Psychologist at the National Crime Victims Research and Treatment Center within the Department of Psychiatry and Behavioral Sciences at the Medical University of South Carolina (MUSC). She completed a BA in Psychology at the University of Puerto Rico, a MA and PhD at The University of Iowa, and an NIMH postdoctoral fellowship in traumatic stress research at MUSC. Her research focuses on addressing mental health disparities among underserved populations (specifically Hispanic youth) through innovative implementation and dissemination methods, including telehealth. She also has an active program of research focused on the cultural and linguistic adaptation and international dissemination of trauma-focused assessment and intervention, particularly within post-disaster contexts. Dr. Orengo-Aguayo directs the Puerto Rican Center for Intervention and Training in Trauma, a SAMHSA-funded program aimed at capacity building, resource sharing, technical support, and training in evidence-based trauma focused interventions, and telehealth as a service delivery modality. Her team has published several seminal publications on the impact of disasters on youth mental health (JAMA Network Open), and the implementation and dissemination of in-person and telehealth delivery of Trauma Focused Cognitive Behavioral Therapy (TF-CBT) in Latin America and US (American Psychologist). She is a co-author in the first telehealth manual available in Spanish published in January of 2022 (Manual de Telesalud Mental). She is an expert in Psychological First Aid and was recently interviewed by the US Surgeon General for his House Calls podcast on the Impact of Natural Disasters on our Mental Health (House Calls Podcast) Dr. Orengo-Aguayo co-directs the World Changers Lab at MUSC & Puerto Rico, with Dr. Regan W. Stewart, whose mission is to “change the world, one child at a time.”    Skills for Psychological Recovery Free Course  https://www.nctsn.org/resources/skills-psychological-recovery-spr-online 

Learn from an incredible Licensed Marriage and Family Therapist, Susan Reedy who shares practical ways to access the deepest truths of who you are to show up as your best self.  You will learn:   1.) How to navigate the challenges of being a parent and educator.   2.) How to get back into your "Problem-Solving Zone."   3.) How to tap into the wisdom and deepest truth of yourself by supporting your nervous system with compassion and presence.  *Disclaimer: This is not therapy or a replacement for therapy. This is for educational purposes only.  I am so excited for you to hear and learn from my incredible mentor Susan! This is for all parents, educators, and caregivers. ENJOY! 

Join Dr. Jordan Murphy for an incredible conversation where we dive into youth mental health, how modeling basic wellness skills can support youth mental health and ways to help youth develop basic body literacy to manage their reactions.  You will learn: 1.) How basic knowledge of the brain and nervous system can support both adult and youth mental wellness  2.) How we can use the skills for ourselves to support the people and youth that we love and work with.  3.) The importance of community based interventions and preventative care to support ourselves and each other.  Jordan R. Murphy, PhD, RN, CPNP is the founder of Center for Interrelational Science and Pediatrics. She is a translational scientist and clinician who specializes in parent-child attachment, social-emotional development, and pediatric behavioral health. Dr. Murphy received her education from Spelman College and Emory University and is committed to improving health outcomes and reducing health disparities in Georgia through the use of community-based mental wellness interventions.  You can connect with Dr. Murphy by visiting:  https://www.cispediatrics.com/  https://www.linkedin.com/in/jordan-r-murphy-phd-rn-cpnp-pc-569022224/  @girassol_wellness

In this short episode, I share 3 basic questions that can help anchor your brain and body back to what is also true. When you're feeling like you're never doing enough or what you're doing is not enough or feeling like you're failing, this is a good episode for you! You are so not alone!  Questions to ask yourself:  1.) What worked today?  2.) What went well today?  3.) What is just one thing I want to focus on tomorrow?    These questions help your brain look for more of this throughout your day! When you answer your questions I invite you to check in with your body to notice any places that feel more relaxed, more pleasant or neutral.    You've got this! I'm with you! 

Start today your own gratitude practice which can shift your thoughts and truly impact your well-being!    In this episode you'll learn:          The 5 minute gratitude writing practice          The video that was a game changer for me in my gratitude practice          How gratitude can help shift your experience  I invite you to take a look at this video!  https://www.youtube.com/watch?v=zSt7k_q_qRU   I am so excited for you to experience the power of this practice in your own life!                       

In this 3 minute introduction I share a summary of what you'll learn when you listen to the podcast! You'll get to meet me and learn why I am so excited to share these practical science-based tools, practices, and information to help you sustain your well-being! 

Do you wake up first thing in the morning in a bit of a panic? Worried about all the things you have to do or that could go wrong?  As someone who was constantly overthinking, worrying, and exhausted, I needed a shift. I wish I had these questions and this process sooner!  Tony Robbins shares a wonderful framework to help change the quality of the questions that we ask ourselves, which shifts the quality of our thoughts which shifts the quality of our emotions.  Morning Questions:  1.) What am I happy about in my life right now? What about that makes me happy? How does that make me feel?  2.) What am I excited about in my life right now? What about that makes me excited? How does that make me feel?  3.) What am I proud of in my life right now? What about that makes me proud? How does that make me feel?  4.) What am I grateful for in my life right now? What about that makes me grateful? How does that make me feel?  5.) What am I enjoying most in my life right now? What about that do I enjoy? How does that make me feel?  6.) What am I committed to in my life right now? What about that makes me committed? How does that make me feel?  7.) Who do I love? Who loves me? What about that makes me loving? How does that make me feel?    End of the Day Questions:   1.) What have I given today?  2.) What did I learn today?  3. ) What contributed to the quality of my life?   

A Soul Called Joel, also known as Joel Cross, is a Grammy-nominated musician, poet, and meditation teacher. His unique blend of artistry and spirituality has garnered him a dedicated following worldwide.   Joel's music, characterized by its soulful melodies and introspective lyrics, serves as a powerful tool for healing and transformation. His songs often explore themes of love, growth, and the human experience, offering listeners a sense of connection and understanding.   Beyond his musical talents, Joel is also a certified meditation teacher. Through his Beautiful Souls online community and guided meditations, he helps individuals cultivate mindfulness, reduce stress, and deepen their connection and understanding of themselves. His approach is grounded in compassion and coherence, creating a soft and supportive space for personal growth.   Joel's commitment to helping others extends beyond his music and meditation practices. He is actively involved in various social and environmental causes, using his platform to raise awareness and inspire positive change. Follow A Soul Called Joel: Website: https://www.asoulcalledjoel.com/ Social media: @asoullcalledjoel on all platforms   During this episode you will experience and learn:  -A loving kindness meditation -A ways of looking at emotions as art to move through them  -An inspiring story about music, collaboration, and divine guidance    Enjoy!!! 

In this short but sweet episode you'll learn the phrase that helped me and how I've used it. "Are you willing to learn and grow and have a good time even if things don't go perfectly?" This is phrase one of my dear friend's shared with me to help me be brave and move through imposter syndrome and it worked! It still works and I can't wait for you to try it!  Let's be brave together! You've got this! 

In this episode Barbara Gibson shares simple ways to support yourself and your emotions. She is a Community Resiliency Model teacher, meditation teacher, and yoga instructor and lifelong advocate for survivors of domestic violence.  In this episode you will experience... -Ways to cultivate self-compassion and become available for your emotions -Simple and practical ways to support your nervous system  -A guided meditation supporting self-compassion 

This phrase has been so incredible helpful for me on my journey... "What do I notice, what do I need?"    In this episode, you'll learn... -How to start to recognize what you need -The 7 Types of Rest and ideas for how to get each one  -Quick ways to help reset your nervous system  I share skills from the Community Resiliency Model (CRM)® and the 7 Types of rest from Dr. Saundra Dalton Smith's work.     

Elaine Miller-Karas, the Co-Founder of the Trauma Resource Institute and key developer of the internationally used wellness skill model Community Resiliency Model (CRM) teaches us about CRM and how it can be used to decrease burnout and it's effectiveness after natural disasters.  You will:  -Learn basic skills to help reset your nervous system  -Learn a framework for recognizing and managing stress and ways to cultivate well-being. -Questions to ask when supporting people through human made or natural disasters.   You can learn more about the Community Resiliency Model (CRM) and how to become a certified Community Resiliency Model teacher at https://www.traumaresourceinstitute.com/.    You can also check out Elaine's book Building Resilience to Trauma: The Trauma and Community Resiliency Models written by Elaine Miller-Karas https://www.traumaresourceinstitute.com/materials/building-resilience-to-trauma-second-edition-paperback    I hope you enjoy!